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Bison Taco Bowl (Video)

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Okay, so be honest… How many of you guys have been brave enough to venture into the world of Bison?

Personally,  I’ve never had a problem tasting new foods no matter how strange they may sound or appear.   I’m a big believer in the, ”try everything at least once” rule – (except when it comes to Katie in which she will have a try everything at least 21 times).

Bison is very similar to beef in taste and texture but seems to be nutritionally superior:

  • Bison has 25% more protein than beef
  • Bison has less fat and cholesterol than beef (and turkey!)
  • Bison has more iron than beef

The key when shopping for quality bison meat is to look for 100% grass fed and finished.  The problem with this is that it can be near impossible to find at an everyday grocery store.

If you are interested in making the effort to find 100% grass fed and finished Bison meat you can do so at local farmers markets, on the internet, or directly from ranchers themselves.

If you are not sure where to start, check out EatWild.com to find a directory of pasture-based farms.

I buy my Bison from Linder Bison.  They sell at the Santa Monica farmers market that I go to on Wednesdays so it has become very easy for me to get my hands on high quality, delicious Bison.

 

Yield: serves 6

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Ingredients:

  • 1 lb ground Bison
  • 1 tsp olive oil
  • 2 bell peppers (1 red & 1 green), chopped
  • ½ onion, chopped
  • 3 cloves garlic, diced
  • 3 tbsp of taco seasoning
  • ½ cup low sodium beef broth
  • 8.75 oz can of kidney beans, drained and rinsed
  • Salt and pepper to taste
  • 3 cups of cooked brown rice
  • ½ cup part skim shredded cheddar cheese
  • 1 romaine heart, thinly sliced
  • ½ tomato, diced

Directions:

Heat a large non-stick sauté pan over medium high heat.  Add ground bison into the dry pan, then using a wooden or rubber spatula, break the meat apart. Cook for a couple of minutes or until the meat is no longer pink, then push the meat over to one side of the pan.

Add one teaspoon of olive oil to the empty half of the pan, then add in the peppers, onion, garlic and a pinch of salt. Allow the veggies to cook until they are tender, about five minutes, then combine the meat and the veggies together.

Stir in the taco seasoning trying to ensure an even coating over the meat veggie mixture.

Stir in broth and beans and allow to cook until the broth has evaporated and the beans are heated through (about five minutes or so).

Time to build your bowl!  Put a half-cup of brown rice in the bottom of your serving bowl.  Top with a small handful of romaine, a heaping tbsp of cheese, and one cup of the bison-taco mixture.  Sprinkle with chopped tomatoes and enjoy.

Serves 6.

Nutritional Analysis

Nutrients per serving: Calories: 330; Total Fat: 10.1g; Saturated Fat: 4.9g; Cholesterol: 65mg; Sodium: 584mg; Carbohydrate: 31g; Dietary Fiber: 4.8g; Sugars: 2g; Protein: 31.4g

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12 Responses to “Bison Taco Bowl (Video)”

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    Melissa — March 31, 2010 @ 7:59 am

    Dani this looks sooo delicious. I’ve had a craving for tacos lately, I will definitely be adding this dish to my meal plan for next week. I have not tried bison yet but our local health food store has it in their frozen section so I will pick it up and give it a shot! ALL my favorite flavors :) I love Penzey’s spices as well – though I make my own chili and taco seasoning since I don’t use them that often but use the individual spices in the kitchen a lot, especially cumin. Helps keep it super low sodium as well.
    BTW, loved the baby babble in the background. I was going to ask how Katie’s food preferences were going lately? I ditched purees entirely for Nico, he eats everything now. He even had some paella the other day, and he loves grouper, chicken, all berries, bananas, asparagus (!), Turkish pilaf, etc. I about fell over when he had some red beans and rice the other day. He practically ate his own hand while shoveling barley risotto into his mouth last night. It was hilarious. Hmmmm, now how to get big brother to actually eat something that is not a cracker??????

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    Millason — March 31, 2010 @ 8:01 am

    I was afraid to eat bison the very first time but took the plunge anyway! Now it is my favorite meat!

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    Danica — March 31, 2010 @ 9:04 am

    I totally have that same philosophy on eating – I’ll try anything once….Bison has been the ONLY thing I haven’t been able to get up enough nerve to try LOL.

    I LOVE your taco bowl – it “almost” makes me wanna try it :D almost LOL

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    Dani — March 31, 2010 @ 9:33 am

    Melissa – LOL – so funny that you detected the baby babble! Sometimes there’s just no way around it… looks like Katie likes talking just as much as her Mommy;). Sounds like Nico is doing great with eating! Katie is doing good but not that good! We still do some purees (usually store bought) and then for the most part I am giving her whatever we eat. Last night she was diggin’ tilapia and a tofu “egg salad”. As you can see from my lack of posting in KidBites I haven’t been making “special” meals for her… she pretty much eats what we eat! You’ll have to let me know f you try the taco bowl!

    Milason – Me too! But now I love it.

    Danica – If you really don;t want to try the Bison (which you should;)), you can make this meal with ground turkey, chicken, beef, or even tofu!

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    GiGi — March 31, 2010 @ 8:25 pm

    I have been eating grass-fed bison for ten years!! It’s amazing and delicious! I get mine from North Star Bison… they have more than just grass-fed bison too… ostrich, elk, beef, chicken & turkey! Google if interested! Other wise this bowl looks delicious, I want some bison, STAT! ha ha!

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    Marcia — April 5, 2010 @ 7:38 am

    Dani, This looks so GOOD! I really LOVE the brown rice substitute for the taco shell! Although I’ve never tried bison, I’m always willing to try anything at least once. :)) Thanks for another great recipe!

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    The Meal Planner — April 18, 2010 @ 8:33 pm

    This looks great. I just discovered the benefits of bison meat recently from reading Dinner with Julie. She has some interesting info on its nutritional value, and some great looking recipes too: http://dinnerwithjulie.com/2008/05/11/day-132-coffee-rubbed-bison-steaks-smashed-potatoes-ichiban-salad-and-passionfruit-pavlovas/ and http://dinnerwithjulie.com/2008/01/28/day-28-spaghetti-bison-meatballs/ . She says the key to bison is not overcooking it. Most people want to treat it like beef because it looks so similar but you are supposed to cook it for about 1/3 of the time you would beef. Our family has tried bison burgers and you really can’t tell the difference!

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    Julie Leithner — April 28, 2010 @ 12:01 pm

    I LOVE bison! my family wasn’t sure since the first time they tried ground turkey instead of ground beef. But now that they’ve tried it for themselves, they believe me when I say it’s JUST LIKE BEEF BUT BETTER!! haha We just had taco salad last night so next time I’ll have to remember to make it with bison!

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    Christine — June 28, 2010 @ 10:32 am

    I made this with chicken. It was so good! Then my friend brought me some of her bean salsa – black beans, fresh corn kernels, tomatoes, avacado, onion, lime juice and red pepper flakes. This was heaven on top of the already delicious chicken taco bowl – YUM!!

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    Jennifer — August 24, 2011 @ 4:47 pm

    Omg this was soo good! & easy to make & i love how Dani puts exact serving size of each item makes it so much easier on me to see exactly how much im eating!. Thanks Dani! Great recipe!!

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    Jen — March 25, 2013 @ 7:33 am

    Since I didn’t see it above… a little Greek yogurt is a fabulous substitute for sour cream, if you like that sort of thing on tacos. I don’t know about California, but in Wisconsin we put dairy on EVERYTHING and miss it when its not there! :) Also, this recipe is Delicious and works well with venison too!

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    Diane — June 5, 2013 @ 2:03 pm

    Just made it. Loved it! Must repeat!! :-)

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